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From MSNBC.com Fit List

By Gregory Joujon-Roche

Many of us are starting to feel the heat from the sun, giving us an early tease of summer coming around the corner. Yes, it’s time to put away those winter coats and start pulling out the beach gear. But wait, you’re thinking, I am not beach-body-ready yet!

Well then it’s time to get moving. Any form of exercise will help — just get the ball rolling and go, go, go!

Once you feel committed to general conditioning, and the soda pop and chips make way for grilled veggies and fish, it’s time to get beach-body specific. This means really working those trouble spots, which usually vary for women and men.

Here are some exercises that can help shape you up for your fun in the sun.

For the gals:

*Triceps. Tone up those triceps with some rear dips. Start by standing in front of a weight bench or sturdy chair and then grab the bench or seat behind you. Lower your body slowly, for 5 seconds, until your upper arms are parallel to the floor, then lift slowly back up. Do as many reps as you can. Aim for 4 sets.

*Buttocks. Tighten that tush with wall squats. Stand with your back to the wall and then lower yourself, using the wall for support, until your thighs are parallel to the floor. Again, down slowly for 5 seconds and then back up for a 5 count. Do as many reps as you can. Aim for 4 sets.

*Lower stomach. Firm up your bikini belly with these ab exercises. Starting by lying down on your back on the floor. Place your hands under your buttocks for support. Slowly lift and curl your legs toward you until your butt lifts slightly off the floor. Stop and squeeze! Remember to go slowly and do as many reps as you can. Aim for 4 sets.

For the guys:

*Shoulders. Buff up those shoulders with 4 triple sets consisting of the military press (10 reps), the lateral fly (15 reps) and controlled punching with dumbbells (use a weight you can hold for 100 reps).

*Obliques. Tighten the love-handle area with some side bridges. Start on the floor on your right side, leaning on your right elbow and forearm for support. Then lift your hips off the ground so your body is straight. Pull in your stomach and squeeze your buttocks. Hold for one minute and then switch sides.

*Calves. Bulk up your lower legs with calf raises. At the gym, you can add weights on the machine for extra resistance. Do 12 slow reps at a heavy weight, and then drop the weight in half and repeat.

And remember, when it comes to being beach-body-ready, attitude counts. So carry yourself with confidence and shine from within. It’s always the distinct extra something in a person’s spirit that makes the rest of us really take notice.

Here are two great exercises for working those glutes!

From bodybuilding.com

Butt Lift (Bridge)

Tips: Lying on your back with your knees bent, lift your hips off the floor while keeping your back straight. Remember to keep your glutes tight!

Tips: While on the floor on all fours, extend one leg and with the foot cocked to a point that places it in line with the head. Then raise it to a 45-degree angle with the foot elevated above the head. The key to maximum results is to concentrate on contracting the glutes throughout the full range of motion.

From msnbc.com fitness
By Kathy Kaehler

Getting in shape for a big event like a class reunion or a wedding is one thing. But prepping for a Playboy cover definitely raises the bar a few notches. To get Kim Kardashian buff for the December cover shoot, I developed a no-fuss training program that doesn’t require any special weight-training equipment yet still is very effective.

Kim wanted to focus on her arms, legs and famous backside. So in addition to her working out on the elliptical trainer and walking every day, she followed the toning program I devised to target her hot spots. You can do it too, right at home. Here’s how:

*Lunges: Start by standing up straight with your hands at your sides. Take a big step forward with your right leg, lowering the body until your right thigh is parallel to the floor. Straighten back up and repeat on the left side. Do three sets of 10 repetitions with each leg.

*Sit-down squats: Start by standing in front of a chair and then sit down on the seat and stand back up. Do three sets of 15 reps.

*Arm and leg opposition: Start on the floor on your hands and knees. Lift the right arm up and extend the left leg back so that both are parallel to the floor. Keep your abs tight and hold for 30 seconds. Repeat with the opposite arm and leg.

*Push-ups: If you can’t do military push-ups in good form, modify your technique by pushing up from your knees. Do three sets of 10 reps.

*Triceps dips: Position yourself in front of a sturdy chair so that your arms are behind you with your palms grabbing the edge of the seat. Scoot your legs out in front. Now lower your upper body until your upper arms are parallel to the floor and then press back up. Do two sets of 12 reps.

Do this program a few times a week and you’ll be in shape for your big reveal, too – even if it’s just between you and your special someone.

WebMD Feature from “Natural Health” Magazine

By Marianne McGinnis

These four a.m. exercises (two of which are done in bed) will warm your joints and energize your body.

What’s your first impulse when the alarm goes off on a frosty winter morning? To push the snooze button and duck back under the covers? If so—and if you’re late to work every morning because of it—try some wake-up moves instead. Designed by personal trainer Kathy Kaehler, these exercises improve your circulation and boost your energy. “The moves warm your joints and get your blood flowing, so you’ll feel alert and grounded all day long,” says Kaehler, former fitness expert for Today and author of Fit and Sexy for Life (Random House, 2007). Do this 15-minute routine regularly and you’ll also notice increased flexibility and strength—and fewer aches and pains.

Cat/Dog Stretch
Warms your back and abdominal muscles by gently extending and rounding your spine.

1. Get on your hands and knees on top of your bed—your head should be in line with your neck, and your back should be in a neutral position (neither sagging nor arching). Make sure your wrists are directly under your shoulders, fingers pointing forward, and your knees are directly under your hips.
2. Inhale and slightly arch your back, letting your belly relax toward the mattress while pulling your shoulders back and lifting your tailbone toward the ceiling. Gaze forward, like a playful puppy.
3. Exhale and round your back toward the ceiling while tucking your chin and pointing the crown of your head toward the mattress, like a stretching cat.

Do each move 10 times.

Butterfly Circle
Warms and stretches the muscles of your back, abdominals, shoulders, and neck.

1. Lie on your left side in bed and bend your knees so your legs form 90-degree angles with your torso. Extend your arms in front of you until they’re perpendicular to your torso.
2. Take a deep breath, then exhale and contract your abdominal muscles. Inhale, then exhale and keep your arms straight and your legs bent as you roll onto your back and point your arms and knees toward the ceiling.
3. Without pausing, continue to roll over to your right side and bring your arms and legs down to the mattress. Repeat the move on the opposite side.

Do 10 repetitions.

Bed Dip
Strengthens your shoulders, triceps, and abdominal muscles.

1. Sit on the edge of your bed with your back straight and both feet flat on the floor, hip-width apart. (If your bed is too high for your feet to reach the floor, do this move on a sturdy, heavy chair.) Rest your palms flat on the bed next to your thighs, fingertips facing forward.
2. Supporting yourself on your hands, walk your feet forward one to two feet. Then slide your hips off the mattress and support your body with your arms with your elbows slightly bent.
3. Bend your elbows and lower your body, knees slightly bent, until your arms form 90-degree angles. Keep your shoulders back and down, your chest lifted, and your hips near the bed. Hold for one second. Press into your palms and rise back to your starting position.

Do 10 repetitions, rest, then do 10 more repetitions.

Bedroom Wall Sit
Strengthens your thighs, butt, lower back, and abdominal muscles.

1. Stand with your back against a wall and walk your legs out so they’re about two feet from the wall, feet hip-width apart.
2. Keeping your back against the wall, bend your knees and slide down until your thighs are nearly parallel to the floor. Make sure your knees don’t extend past your toes. Hold for 10 seconds, then press your feet into the floor and slide back up to the starting position.

Repeat 2 more times.

From fitnessmagazine.com

Two-Part Squat
Minutes 0:00-1:00
Targets: Gluteus Maximus and Medius, Quadriceps, Hip Abductors

Stand with feet wider than hip-width apart, toes turned out.
Squat down until thighs are parallel to floor.
Hold for 3 counts.
Next bend knees to lower 4 more inches.
Come up to the point where your thighs are parallel and hold for 3 counts.
Repeat.

Arabesque
1:00-2:30
Targets: Gluteus Maximus, Hip Abductors

Stand with feet hip-width apart, right arm reaching toward ceiling.
Extend right leg back and lift 5 to 7 inches, knee facing floor and toes pointed.
Lower and repeat 15 times.
Do 15 reps with your knee facing out to the right.
Repeat on left.

Side-Extension Squat
2:30-3:30
Targets: Gluteus Maximus and Medius, Hip Abductors

With feet shoulder-width apart, squat down 90 degrees.
Stand, lifting right leg to hip height at side.
Hold for 3 counts, then come down.
Repeat 30 times; switch sides.

Butt Kicker
3:30-4:30
Targets: Gluteus Maximus and Medius, Hamstrings

Get down on all fours and lift right leg to hip height with foot flexed, knee bent 90 degrees.
Extend leg as if you were stamping an imprint of your sole on the ceiling.
Return leg to hip height and repeat for 30 reps; switch sides.

Butt Lift
4:30-6:00
Targets: Gluteus Medius, Hip Adductors

Lie faceup with knees bent, feet hip-width apart.
Lift butt and bring knees together.
Hold for 2 counts, release knees, and lower butt to just 1/2 inch above floor.
Repeat 30 times.
Without coming down, do one more round of 30 with knees apart.

Leg Lift
6:00-7:00
Targets: Gluteus Maximus and Medius, Quadriceps, Hamstrings

Lie faceup with knees bent, feet hip-width apart.
Extend right leg 4 inches off floor.
Lift hips 6 inches, then lower to 1/2 inch above floor.
Repeat 20 times; switch legs.